Tuesday, July 22, 2014

July 23, 2014

A. 8 Minute AMRAP
5 DeadLifts
10 BOBs
* Rest 2 Minutes 
8 Minute AMRAP
10 T2B/K2E
15 Wall Balls 20/14
* Rest 2 Minutes 
8 Minute AMRAP
15 Double Unders/30 Singles 
20 Walking Lunges (Weighted) 95/65 (adv. 115/85)

B. Build to a Heavy Single of: Overhead Squat

C. 30 Turkish Get Ups 

Monday, July 21, 2014

July 22, 2014

A. For Time:
800 m. Run or 1000 m. Row
21 Thrusters 95/65 (adv. 115/75)
400 m. Run or 500 m. Row
15 Thrusters
200 m. Run or 250 m. Row
9 Thrusters

B. Build to Heavy Single of Squat Clean

C. 3 Sets
5 Rope Walks
100 m. Farmer Carry
60 sec. Front Plank

Sunday, July 20, 2014

July 21, 2014

A. 'TABATA This'
(8 rounds; 20 sec. On , 10 sec. Off)
Cal Row
Air Squats
Pull-ups/Ring Rows
Push-ups 
Sit-ups 
* 1 min. Rest b/t movements 
Score= lowest of each + total cal

B. Back Squat Heavy Single

C. 3 Sets
500 m. Row 
15 T2B/K2E

Thursday, July 17, 2014

July 18, 2014

A. For Time: 
21 Clean and Jerk 115/75 (adv. 135/95)
9 BOBs
15 Clean and Jerk
15 BOBs
9 Clean and Jerk
21 BOBs

B. Snatch Tech and Loading

C. Cardio
1000 m. Row
3 min. Rest
750 m. Row
2 min. Rest 
500 m. Row

Wednesday, July 16, 2014

July 17, 2014

A. 4 Rounds
Old Main Loop
1 set of stairs each loop. 

B. 100 Sit-ups 

Tuesday, July 15, 2014

July 16, 2014

A. 200 m. Run
50 m. Walking Lunge 45/25
15 Push Press 135/95
200 m. Run
50 m. Walking Lunge 45/25
12 Push Press 
200 m. Run
50 m. Walking Lunge 45/25
9 Push Press
200 m. Run
50 m. Walking Lunge 45/25
6 Push Press
200 m. Run
50 m. Walking Lunge 45/25
3 Push Press

B. Clean + 2 Front Squats

C. Skill Work

Monday, July 14, 2014

July 15, 2014

A. For Time
800 m. Run
21 DeadLifts 225/135
50 Dbls/100Singles 
400 m. Run
15 DeadLifts 225/135
50 Dbls/100Singles
200 m. Run
9 DeadLifts 225/135
50 Dbls/100Singles

B. Build to a heavy single of Strict Press
Then, heavy single of Push Press 

C. 30 TGU